Fish-Chowder-04-500x500

Fish chowder

  • Serves 4
  • Prep time: 15 mins | Cooking time: 30 mins

Creamy and comforting, this fish chowder is perfect to feed the whānau or a cool winter evening. Using canned tuna and seasonal veges, this hearty and flavourful recipe is easy and affordable too!

Ingredients

  • 2 teaspoons oil

  • 1 large onion

  • 3 garlic cloves, minced or grated or 1 ½ teaspoons crushed garlic

  • 1 leek, white and green parts finely sliced and thoroughly washed

  • 2 large carrots, cut into small cubes

  • 1 teaspoon dried mixed herbs

  • 750ml (3 cups) water

  • 875ml (3 ½ cups) milk*

  • 600g potatoes, cut into 2cm chunks

  • 410g can creamed corn

  • 425g can tuna in spring water, drained and flaked

  • 225g (1 ½ cups) frozen peas*

  • Salt and pepper, to taste

  • 3 tablespoons cornflour mixed with ¼ cup water

* These ingredients are shared with other recipes from week one of the winter weekly meal planner.

Method

  1. Heat oil in a large pot on the stove over medium high heat. Add onions and sauté for around 5 minutes or until softened. Add garlic and stir fry for a minute or until fragrant. Add leek and carrots and cook for around 5 minutes or until the leek has softened.

  2. Carefully pour water and milk and mix. Turn heat to high, add potatoes and creamed corn, stir and cover with a lid.

  3. Bring to a boil while stirring occasionally to make sure it doesn’t catch at the bottom of the pot, reduce the heat to a simmer. Simmer for 10-15 minutes or until the carrots and potatoes are cooked, continuing to stir occasionally.

  4. Stir through tuna, and frozen peas to heat through. Bring to a simmer, add salt and pepper to taste.

  5. Add cornflour and water mix into the pot while stirring, continue stirring until the chowder has thickened.

Cooking tips:

  • If desired replace the water for your choice of fish or chicken stock and reduce the salt added.

Adapt it:

  • Use your favourite fresh white fish, smoked fish, or canned salmon instead of tuna if you prefer.

  • For a vegetarian option, use Quorn chunks, firm tofu, tempeh, or pulses such as butter beans or chickpeas.

Kid friendly alternatives:

  • Use creamed corn with no added salt.

  • Swap the leek for extra onion if preferred.

Leftover tips:

  • Reheat for lunch the next day or freeze in portions and heat thoroughly before serving.